Almost Raw Asparagus Soup with Yogurt and Almonds

Health score
35%
Almost Raw Asparagus Soup with Yogurt and Almonds
25 min.
4
138kcal

Suggestions

Ingredients

  • 2 tablespoons almonds sliced roughly chopped for garnish
  • 1 pound asparagus 
  • 1 tablespoon mint leaves fresh chopped
  • 0.3 cup greek yogurt for garnish
  • 1 tablespoon juice of lemon freshly squeezed
  • 1 tablespoon lemon zest 
  • 1.5 cups low-salt chicken broth 
  • 2 tablespoons olive oil extra-virgin
  • 4 servings salt and pepper black freshly ground

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven
  • blender

Directions

  1. Preheat the oven to 400 degrees F.
  2. Toss the asparagus and oil and sprinkle with salt and pepper on a baking sheet. Roast the asparagus until lightly roasted but still crunchy, about 5 minutes. Cool the asparagus slightly.
  3. Combine 1 cup water, the asparagus, broth and lemon juice in a blender and puree until very smooth, about 2 minutes.
  4. Transfer the soup to a medium heavy saucepan and heat the soup. Stir in the mint and lemon zest and sprinkle with salt and pepper.
  5. Divide the soup among bowls and garnish with the Greek yogurt and almonds.

Nutrition Facts

Calories138kcal
Protein17.89%
Fat61.45%
Carbs20.66%

Properties

Glycemic Index
18.5
Glycemic Load
0.7
Inflammation Score
-7
Nutrition Score
12.453913108162%

Flavonoids

Cyanidin
0.12mg
Catechin
0.06mg
Epigallocatechin
0.13mg
Epicatechin
0.03mg
Eriodictyol
0.58mg
Hesperetin
0.67mg
Naringenin
0.07mg
Apigenin
0.07mg
Luteolin
0.17mg
Isorhamnetin
6.6mg
Kaempferol
1.6mg
Quercetin
15.88mg

Nutrients percent of daily need

Calories:137.95kcal
6.9%
Fat:10.24g
15.75%
Saturated Fat:1.38g
8.62%
Carbohydrates:7.75g
2.58%
Net Carbohydrates:4.44g
1.62%
Sugar:3.03g
3.37%
Cholesterol:0.63mg
0.21%
Sodium:34.04mg
1.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.71g
13.41%
Vitamin K:51.55µg
49.1%
Vitamin E:3.58mg
23.87%
Vitamin A:912.46IU
18.25%
Vitamin B2:0.28mg
16.7%
Iron:2.93mg
16.3%
Manganese:0.32mg
16.12%
Folate:64.43µg
16.11%
Copper:0.32mg
16.03%
Fiber:3.3g
13.21%
Phosphorus:128.12mg
12.81%
Vitamin B3:2.56mg
12.8%
Vitamin C:10.13mg
12.28%
Vitamin B1:0.18mg
11.87%
Potassium:374.22mg
10.69%
Magnesium:33.26mg
8.31%
Vitamin B6:0.13mg
6.66%
Calcium:63.87mg
6.39%
Zinc:0.94mg
6.29%
Selenium:4.07µg
5.81%
Vitamin B5:0.39mg
3.91%
Vitamin B12:0.18µg
2.93%